DON'T CHEAT On Your Diet
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- เผยแพร่เมื่อ 2 ก.พ. 2022
- QUICK TIPS
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Mike never ceases to amaze me with his ability to explain good scientific facts in easily digestible videos while being funny as hell
He's Jewish it's in his blood.
Cheat meals are not easily digestible
It’s just how the robots designed him.
@@bp56789 lol
But not overly funny, he gets the balance just right
Dr Mike is 100% telling the truth. I did the weird blink thing and we ended having pizza with the FBI and he saved me
Damn, still waiting. He must be backlogged.
That's what the CIA wants you to think!
Instead of binge eating on the weekends, I now binge watch Dr. Mike. It has had a profoundly positive affect on my health. Thanks, Dr. Mike!
This actually makes a lot of sense - I've been finding it remarkably difficult to return to my training diet after a cheat day. It often seems to ignite cravings rather than satiating them.
Came in for a lesson on cutting, walked out with a masterclass on KGB torture techniques.
😂😂
Dr. Mike casually explaining how refeeds work and how to break world-class spies in 10 minutes. Amazing. Taking notes btw…
Chinese food secret is MSG. But MAN. Sesame oil is a GAME CHANGER for most at-home Asian dishes. Along with crushed nuts (cashew, peanuts), some acid (rice vinegar, lime), and some sweetness (honey, sugar). MOOAH *finger kiss*
Sesame oil is definitely a game changer. Sesame oil & ginger together is soooo good 🤌🏾
I just noticed how much effort goes into these videos to make them this educational. Mike could have stated the facts within a minute but instead he is creating analogies and metaphors and uses other didactic devices to really hammer the information, its context and its relevance into your dumb brain. Kudos Doc Mike and people behind the scenes who are contributing to this.
Really needed this- ten weeks into a cut now and I had a cheat meal two weeks ago. It honestly just made it way more difficult to adhere to the diet. My first cut, which had barely any cheating, was way easier by comparison. Gonna keep grinding!
Yea dude it’s like 100% or nothing for me it once I do a cheat I go off the rails I’d rather just put it into my diet I usually just do a bagel with pb with milk that quenches my thirst
Damn dude respect that you are capable of cutting so long.
@@j.b.aw.6968 thanks, man. My first cut was even longer- five months 224 to 190 lbs. I know way too long. Took a month for maintenance and started again in December, from 193 down to 177. Aiming for 165 ish or so. Some days get really difficult but it’s my number one goal right now
hype
Definitely prefer refeeds now instead but with clean carbs and fats instead of cheat meals. You live and you learn 👌😊🔥💪
This couldn't be closer to truth for me a. Been ~10 week on a diet,and every time I've done a "cheat meal" I've realized that if I just ate more "normal food" for few days, it would make me feel better both mentally and physically. I don't think cheat meals do either of those (well, mentally for maybe 1 hour and physically well... not really at all :D), and it REALLY do increase the cravings and all you can think about is the next cheat meas. That's the hardest part in a diet for me - to be able to keep myself away from those "oopsies". Hungry-me is so different than the standard me. Whoops
For sure. My cheat meals turn into more poor eating decisions and totally derails me.
Could be poorly planning cheat meals
I dint think thats the case for everyone
@@kaganas_edits7551 Totally! That's just purely my own experience
Cheat meals absolutely fuck up my cravings. It can be tough sometimes if there’s birthdays or holidays or other social events, but even if I keep my cheat meal relatively constrained, it becomes a huge struggle to go back to being healthy the next day.
We all can appreciate your scientific approach to exercise and diet. In a word filled with misinformation and scammers, it’s refreshing to find someone who’s truthful and accurate. Mike, keep up the good work!
This advice blew my mind. Thank you, Dr. Mike.
I could listen to Dr Mike explain anything…the content is amazing and the delivery is world class! Thanks Doc!💪
Even torture techniques 😂
Thank you for putting a smile on my face, Mike!
This video is gold! Thank you Dr. Mike!
This is dead on!!! Your so right!
Hilarious. I frickin love Mike's humour, and on top of that, some seriously on point advise for the psychological and fatigue managing side of dieting. Its the mental burn out which has always kept me from ever getting below 15% BF. This year will be different. I feel better equipped than ever.
in this day and age its so hard not to be, its fantastic!
I always love a Mike's quick tip in my day 🔥
man i really needed this video, thanks Dr. Mike!
Great breakdown of the psychology behind the cheat meal. I’ve fell into the trap many times before and finally know better these days.
Damn... Truer words have never been spoken. Thank you for this video my good sir.
Great information always Mike. Thanks a lot.
Thnks dr. mike, sounds like a good idea, will give it a go on sat & sun in the spring cut.
Naively, I thought it was just me! 🙂Thanks for articulating a plan to counter these urges so well.
I have to go to a birthday event this weekend and I’m honestly dreading it because I know how much it’s going to throw me off my diet mentally and how much inner turmoil I’ll have to go through the next few days when I’m heavier and looking worse and feeling like I lost my hard earned progress.
Man. You're fun. Nice tips, good info and laugh.
You got a new suscriber.
That quantum tunnelling eye blink bit was super funny - thanks Dr Mike!
I like this idea, will give it a shot, I totally needed it, I am at a point where I have dieted the hell down and I am almost not losing any fat anymore. Will give it a shot.
I just did a 12 week cut and only cheated a couple times. All I could think was, "what a rip off. I just feel like crud, I took in 2 or 3 meals worth of calories, and I'm still hungry". It made it easier not to cheat anymore when I had a cheat meal.
Yeah, the dopamine rush is so short lived. I would rather work in a small bag of chips into my calories than eat 1500 kcal of pizza and feel like shit 30 minutes later.
@@PendlayRoe yes, this. I think of it as a cheat food. I can easily adjust calories in a single day around a cheat food or have a healthy side with it (mine is one slice of veg pizza and a salad when my lady and I have a date night at our fave local spot). I cannot plan around open ended cheat meals or cheat days.
I love you Dr. Mike. Keep doing you.
There's a lot of great advice here (as usual). I think it's all about expectations and knowing yourself and your strengths/weaknesses. I dropped about a hundred pounds between 2019-2020 with a routine that included weekly cheat days, and I've kept it off much the same way
Ideally I'd prefer a diet structured around cheat meals rather than days, but I haven't had success with cheat meals for some of the reasons Mike discussed. Mostly the food doesn't feel worth it, and it really didn't satisfy my cravings; I wanted to eat more after an hour or two, and almost always craved junk and mentally justified it. Cheat days, on the other hand, give me a big window to tackle my cravings and usually make the following week of dieting pretty easy
The food obsession can be very real. Often Thursday rolls around and I'm already planning Saturday's culinary experience. But I'm pretty solid when it comes to dieting for 5-6 days at a time. This is just my experience. I imagine many people who struggled with cheat meals would have even more trouble with entire cheat days and the diet would be done
I had the same experience getting from the Obese range into the top end of the Healthy range, I could play it pretty loose and still progress. As I tried for even leaner though, I found I need to tread more cautiously. Shorter cycles (say 6 weeks on, 6 off) and multi-day refeeds are really good ideas for me now, mainly so I’ll have something left in the tank for the transition back to maintenance.
The last time I went for 12 weeks straight was to get down to sub-10% bodyfat, and that was brutal. For the last three weeks I was exhausted and craving every fatty salty food in sight. Even in the first couple weeks of maintenance if I’d allowed myself a restaurant burger, it could easily have turned into multiple days of culinary hedonism.
I'm not a year in, but I am 20 lbs down and 1 cheat day a week is enough to justify me staying the course the rest of the time. I want this change to stick, and I know in the past I couldn't stick because I'd break my diet after about 2 weeks. Im at week 6 or 7 not and going strong, no desire to jump off the wagon.
I agree with everything Mike said, i Def get more craving after a cheat meal, but the next day im all good even more motivated to diet. A tip that works for me if you gonna cheat, make it your last meal of the day. Stay strong
My cheat meals used to be a 4.5 kg schnitzel with toppings and chips (it was actually a tonne of smaller schnitzels). Idk how but i was still losing like a kg a week.
My first year seriously dieting and cutting I had NO cheat meals for the first months when I was actually cutting. I even got to the extreme of spitting out any white bread or stuff that I now know cause me insane cravings if I ever eat in a cheat meal. I had NO issues controlling my cravings during those first months, unlike the following years until today when Im rather fit now and can fit one or two cheat meals per week. Now my cravings are insane and I cannot stop myself from eating an entire loaf of bread or whatever the fuck Im craving for.
I cant agree with Mike any more regarding the topic of cheat meals. Theyre bad, and if you want to have an easier time with cravings, avoid them completely until the end of your cutting phase.
Best fitness analogies out there 👊
Dr. Mike hit it spot on! Some of us can have cheat meals and some of us just go completely off the rails. You need to know yourself very well. I like his suggestion of just going to maintenance calories for 3 to 4 days! I will try this next time.
Thank you for another great video:)
This is exactly how I do things. Now that I’m super lean, I get fatigued very quickly if I don’t eat a whole lot for a few days. When I was larger, I could go days and days without eating a single thing and still go out and run 15 miles if I wanted to, but now ever since I started hovering around 10% body fat year around. I’m glad I’ve finally seen someone in this field say this, because I generally hear people talk about doing just a big cheat meal, but that normally just makes me feel like shit, or have like one really good workout.
As someone who has been strict on nutrition and only cheated a handful of times over a year, you are so correct. It is never worth it. Instead of crazy cheat meals just to have one, I save those days for situations where it is very hard to avoid overeating or eating what I consider healthy - like family events or parties. Even then I make every attempt to eat smart.
bullshit, cheat meal are good if you are smart about them. Let's say you eat 2k calories a day. You go with your friends on Saturday to a restaurant and order yourself a burger. It will be max 1k calories. The rest of the day you make your food worth 1k calories. So it's still 2k total.
Even if you eat 3k worth of calories on your cheat day, it will not make your losing weight worse. I don't know a single person who eats more than 4k calories a day anyway
Nice to see the channel is doing well
I didn’t need to be told, but I know 100% one ‘dirty’ cheat meal often derails me when I’m fairly deep into a cut, and your approach re: refeeding at maintenance for a few days has really worked well for me too.
This is the best diet information I've ever received
Needed this😂
So great, thanks!
This information is a game changer!
Omg thank you thank you. After a cheat meal I go through the exact thing you said.
Literally me everything u said. Flexible dieting saved me from all the issues
I just started a cut, so this has given me a boost in confidence in my ability to get this done efficiently and effectively
2 years later, how did the cut go brother?
This is the best damn advice I've heard regarding dieting and cheat meals. I'm 100% the guy who loves the cheat meal, then hates himself after and then it sucks for days getting over the cravings I introduced during the cheat meal.
working this angle into my new diet plan
I cheated yesterday on my bulk , i had rice and broccoli
i feel really bad for it
Lol, how dare you cheat, go eat some twinkies and drink a mass gainer to compensate
The nice thing about MSG is it's perfectly benign (unless you're one of the people with a sensitivity, in which case I feel sorry for you) so you can just put it on your diet food
Dr. Mike referencing The Sopranos just made my day :D
Could you do a video about cheat meals on a lean bulk?
In all my preps I crave clean foods as a cheat. Like Ezekiel Bread toasted with strawberry jam. My coaches rarely have guys like that. Just starting to get into my summer diet phase. Once I'm in deep I'll carb cycle or so a few clean high days like you mentioned.
excellent content
4:08 this point is why I really never WANTED a cheat meal. I knew it would only increase my expectations of another one. So I always did just fine with maximizing my enjoyment of the meals that fit into my diet protocol and then allowed that to be my baseline of joy, and that was fine.
That point when Mike has to talk about cheat meals, while being on cut. Brave man. My respect :)
Mike always cheats his diet
“It makes you happier...for the five minutes you’re wolfing it down”. Exactly; it’s the same for crack and all forms of gluttony and addiction.
‘Doctor Mike blinks, the weird ones I do’
The amount of self awareness you have is terrific
I completely agree. Diet breaks where you go back to maintaining for a couple days to a week then back to your cut is way more beneficial and way more sustainable then cheat meals. Not too mention, "cheat meals" more often than not promote unhealthy eating habits like binging.
Man this is fantastic
This is so true. For example. I have been living with very low testosterone for years(and had no idea), had some mild symptoms but never enough to go to the doctor. Had bloodwork done for some other reason and when my doctor told me I need TRT, my symptoms of low T just went through the roof. Its like since I suddenly knew that I was living disadvantaged that my mind finally allowed me to feel the pain of it. Our brain is so fascinating.
Agreed, it’s like accidentally cutting yourself…it doesn’t hurt till you see the blood!
What symptoms of low T did you have?
This video came at the perfect time. I'm stalling out after losing 10lbs, and now I'm snacking again. I know I need to stop but my brain is so happy. Here's to 5 more lbs
It's MSG Dr.Mike👍🏼 I got you
I have always found it easy for me to have one cheat meal in a week, and then go right back to my diet. My weight is trending the way I want to, and the only downside to that meal is that I usually can't count the protein contribution.
Thank you.
We need more Italian Mike!!! 🇮🇹🇮🇹🇮🇹
i´m 49 and eat very very healthy, work out 4 times a week and use some gear but every 2 or 3 weeks i need/i want a cheat day (i call it fun day!) and i´m loving it with no regrette because it´s part of my diet and my lifestyle...i enjoy this day and knowing that i will gain some weight, some fat etc but that´s part of it...and when you know this side effects and you also accept these side effects then everything is only half as bad and you deal with the whole situation much more relaxed and easier and can enjoy life much better! :-) greetings from austria!!!
Dang this couldn’t be anymore dead on!!!.
Truth!
I feel you. But the issue is how to deal with it. I will try maintenance tactic.
I find when I’m on a healthy, but bland diet, things like an occasional strawberry start to taste as good as chocolate mousse.
So true
Yeah, strawberries are actually really sweet (I'm cutting right now xD)
I avoid "eat everything you want" cheat meals. But I do think it helps me keep sustainable to have a small amount of cheat food. For instance one slice of veggie pizza, with a side salad. Or a single piece of cake every now and then. I think it's also super important to adjust your other calories, ideally in a preplanned, intentional way. Caveat: I'm not a bodybuilder trying to get
I find when I’m gaining weight/training strength cheat meals can help give me a ton of energy for those heavy sessions, personally I have a cheat meal Friday night as that’s my last day at work and last day of training for the week.
However when I’m cutting I don’t have any cheat meals
Hey mike can you please do a video on managing nausea and vomiting mod and post workouts. I often miss my last excessive or two because I’ll feel sick
You could try to take longer rest periods
Jesus this hits home man, when I’m on my diet while cutting IM ON MY DIET, and when I’m a bit off with my diet IM OFF MY DIET 😂😭
Hey mike they use msg to make it taste good i dont know if you knew that but now you do! Good that the teacher can even learn
As an Italian American on an RP cut who lives with a Chinese family, I feel this video 😭 🤜
When I try to cheat I have an inner voice that sounds like Dave Goggins that hounds me as I eat.
THE GOAT
a lot of asian sauces are around soy sauce, garlic, ginger, rice vinegar and rice wine. and than you add some other ingredients like honey, kari pasta, peanut butter. you can actually make pretty good sauce even during cut (but in original recepes there is also shitload of oil lol)
Food just tastes sooo much better when you're deprived. Don't cheat.
That’s facts because I’m even excited for chicken and rice when lunch time comes around lmao
There is a name for this deep desire to jump from our current circumstance to the one we want - acedia. It is the desire to live in a different time than the one we have been given...and it is painful. Better to enjoy the gifts of the day that we have been given...tomorrow may never come anyway!
Current diet model: lose half a pound a week calorie rate, eat 1500 over my TDEE one day a week, never gain or lose weight and also not progress on any lifts during the week.
This is just me but I find cheat meals useful. It's easier for me to say no to pizza etc if I know I'm having pizza on a set date, versus depriiving myself off it completely. I also don't have a problem waiting until the next scheduled cheat meal. It makes it easier for me to stick to a plan, so the trade off is worth it
Best shape I ever got in was allowing a cheat day. Towards the end, hen body fat was getting super low and it was hard going, knowing I could eat what the fuck I wanted on Saturday, and have a beer, got me through it.
I really could hang out with this guy.
thank u
Smartest thing you can do when bulking is have an EXIT STRATEGY… add daily food items high in carbs/fats that you can easily remove later date with minimal infringement on your protein
The interrogation analogy has to be the best one yet.
This is kind of how I am with almond butter.
I try to limit it to Saturdays, kind of a reward for the prior 5 days of good work. And then, as I'm eating it, I'm so sad it won't be Saturday for another week!
This video got me thinking- although RP approaches dieting in a phasic structure- which works; what is better. A shorter cut (12 weeks) but broken by a maintenance phase (12 weeks) or just cutting for longer (24 weeks) but interspersing cheat days/refeeds into the diet periodically?
Thank you so much doc. This video alone gave me the motivation to not eat a cheat meal.
The robots that made me made sure I had those simulations uploaded 😂😂. Classic Dr Mike humor mixed with awesome scientific fact.
I love my one day per week cheat meal and beer! Next day I look vascular, muscles look fuller and I have awesome energy.
very nice, realistic experience on cutting. However, as a body builder, I have come to take hunger as a must during cutting;
I do not bother fighting hunger, it is actually a good thing in my opinion, if you're not getting hungry or starving during a cut, chances are you are eating too much or your activity level is low or you have been on your diet for so long that your metabolism is messed up. Therefore, cheat meals are meant to restore your appetite in my opinion and actually push the hunger levels up, hence the term, metabolism boost
Dr. Mike Israetel,
How should one train for a stein holding contest at Oktoberfest? We're about 6 months out, and the contestant must grip, with the dominant arm straight in front of them, and the other straight to their side, a 5.5 lb stein without their thumb on top of the handle, for as long as it takes for the opponents to quit or spill their beer.
Chris Jones had some advice on an old vid that I liked where he said don’t plan cheat meals, because you’re going to cheat at those certain circumstances where you’re at a barbecue or a family gathering etc anyway so don’t plan or you will either go over or wish you’d not taken the cheat meal because you can’t eat when you randomly go out with friends/family
Before I knew it i was sucked in to a Dr. Mike torture methods lecture. To my surprise, his expertise on the topic rivalled that of his lifting o.o